​How Spending Time Gardening Could Work Wonders for Our Sleep Quality

The world we live in is fast-paced and generally dominated by screens. Many of us spend our days embracing the wonders of technology to achieve our work goals. And then our down time is also frequently dominated by the latest must-see boxset or film too. Some of us even turn to the world of gaming to relax while others find solace in scrolling through socials. But what do all these activities have in common? – They’re all dominated by screens in one form or another! And so, finding activities that offer the opportunity to break away from screens can seem like an impossible task.

But we’ve got one that is great for mental wellbeing, will help you be a little more active in your day-to-day, and can help you to de-stress after a tough day in a screen-free way. What is this miracle activity, you ask? Well, gardening of course!

Aside from the joy and accomplishment that can be achieved through nurturing plants, gardening actually offers plenty of benefits. And those benefits even extend to improved sleep quality. Scroll on to find out why.

Look at Gardening as a Form of Therapy

Gardening is no longer seen as just a hobby. Studies have proven it to be a largely successful form of therapy. They tend to indicate that spending time in green spaces can help to reduce our cortisol levels (1).And cortisol is that hormone we all wish we could have a little less of given that it’s associated with stress.

And then there’s the physical activity that’s undoubtedly involved in gardening to think about. Any form of exercise promotes the release of endorphins. And it is these endorphins that help to further promote those feelings of happiness and relaxation that are very much conducive to getting a better night’s sleep. 

Gardening Helps to Cement Our Circadian Rhythm 

Our wake-sleep cycles are somewhat influenced by nature’s rhythms. And getting regular exposure to natural light during the day is key when it comes to regulating our circadian rhythms (2).

Note: Our circadian rhythms are our bodies’ internal clocks. It is our circadian rhythm that dictates when we feel awake, alert, and ready to attack the day; and also, when we feel sleepy and ready to climb into bed.

Given that spending time in the garden gives us exposure to natural light, it can also help to synchronise our internal clock, which can also help to promote better sleep quality at night. 

Gardening Can Be Great for Stress Relief

Gardening is actually seen as an effective form of mindfulness (3). It encourages us to focus on the present moment, and in doing so we let go of our worries – whether they’re about the past or the future.

Digging into the soil, caring for plants, and nourishing them so that they can grow can be incredibly therapeutic for many of us. Gardening has been proven to help reduce feelings of anxiety which in turn can help us relax more easily too. By allowing our minds to be present and in the here and now, gardening effectively could help to promote a more restful night’s sleep.

The Links Between Physical Activity and Sleep

Getting up and being a bit more active during the day is well-known when it comes to improving sleep quality. And gardening offers a fairly gentle yet effective way to be a bit more active every day.

From digging holes and planting bulbs and plants to weeding borders and watering pots, gardening involves a variety of movements. And every single one of them helps to get your body moving, thus promoting a better night’s sleep.

Get Better Connected to Nature

Given the prevalence of today's digital age, many of us are becoming more and more disconnected from the natural world. But gardening can fix that!

Gardening reconnects us – both physically and mentally – with nature. It can help us to build a better appreciation for the outdoor world that’s all around us.

What’s more, being better connected to nature has been shown to reduce stress and promote all those feelings of peace and contentment which are essential ingredients for anyone wanting to get a good night's sleep (4).

Creating a Sanctuary in Your Garden

Finally, gardening provides us with a unique opportunity to create a peaceful and stress-free outdoor space that is all our own. It’s about building your very own outdoor sanctuary where you can escape the stresses of daily life and unwind ahead of bedtime.

By enveloping ourselves in the beauty of nature we can create a personal outdoor space that help us to relax which in turn promotes sleep.

FAQs on Gardening and Sleep

How much time should I spend gardening to see improvements in my sleep quality?

There is no precise timeline for how much or little time you’ll need to spend gardening if you want a better night’s sleep. Even just 30 minutes of gardening a night (or just few times a week if that’s all you can spare) can have a positive effect on your sleep quality. That said, the more time you spend in your garden, the greater the benefits are likely to be.

Can gardening help with specific sleep disorders, such as insomnia? 

First and foremost, it’s important to understand that gardening alone may not be a cure for sleep disorders. That said, it can certainly contribute to being able to achieve better overall sleep quality. By building gardening into a larger and comprehensive sleep hygiene routine, it could help contribute to alleviating the symptoms of insomnia and other sleep disorders.

I live in a city and don't have access to a garden. Can indoor gardening provide the same benefits?

Absolutely! Indoor gardening, be it growing herbs in the kitchen or building an indoor jungle using houseplants, can still offer many of the same benefits as outdoor gardening. The most important part of gardening for sleep is to engage with nature in anyway you can. And that is true whether it's in your back yard, your garden, on your balcony, or in your living room. 

What types of plants are best for promoting better sleep?

When it comes to promoting sleep, look for plants with calming properties such as lavender, jasmine, and chamomile. Plants with calming properties are adept at helping to promote relaxation which is essential for anyone looking to improve their sleep. That said, any type of gardening, be it growing vegetables, flowers, or herbs, can still have positive effects on the quality of sleep we are able to achieve. 

I'm not very experienced with gardening. How can I get started?

Though many believe it does, gardening doesn't actually require you to be green-fingered. All you need is a willingness and want to learn and experiment! Our recommendation? Start small with easy-to-grow plants. Also, don't be afraid to ask for advice from more experienced gardeners. You can even visit local nurseries and ask their experts for a bit of helpful advice too.

Gardening for Sleep: Our Conclusion

Gardening comes with a whole host of benefits for our minds and cement your circadian rhythm.Plus you'll be able to get some physical activity, and better connect with the natural world at the same time. All of these elements can help to contribute to a better night's sleep.

So, roll up your sleeves, dig in the dirt, and reap the rewards of a restful night's sleep. Your body and mind will thank you for it.

And should you need a new bed and mattress to help you stay supported and better-promote healing while you sleep, stick with Bensons. You can shop online or in your local store and our experts are always on had to discuss your personal sleep requirements as and when you need them.

Sources:

1. https://systematicreviewsjournal.biomedcentral.com/articles/10.1186/s13643-024-02457-9
2. https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/19.html
3. https://www.headspace.com/mindfulness/gardening
4. https://www.takingcharge.csh.umn.edu/how-does-nature-impact-our-wellbeing